Food: Zen Protein Bites


Screen Shot 2013-09-03 at 10.24.09 AMBoth my teen yoga and mother-daughter yoga workshops have one common denominator: the girls love to eat!  When I mention the word “snack,” faces light up, eyes widen, and excitement fills the studio!  I love to promote healthy habits in young people, and love to cook myself, so it’s always a treat for me to share easy, healthy, and tasty recipes.

We all know that healthy eating starts at home and with the shorter days and cooler nights, fall is a perfect time for moms and daughters to get crafty in the kitchen.  Making tasty treats is also a great opportunity to talk about the health benefits of foods.   Here is one of my favorite recipes for Energizing Protein Bites. They are full of brain and body enhancing ingredients and are always a huge hit!

Erica’s Energizing Protein Bites

1 c. oats  

Oats boost brainpower, immunity, and they are chock full of fiber, which lowers cholesterol, aids in digestion, and helps us stay fuller longer.

½ c. natural nut butter (I like peanut or almond butter.)

Nuts are full of fiber, protein, and good-for-you fats, which our brains need for optimal function.  Almonds are rich in calcium, which is great for growing bones. Peanuts assist in producing serotonin in the body, which maintains our happy mood!

½ c. dark chocolate chips

(Tip: chop up the chocolate chips into small pieces.) Quality dark chocolate not only tastes delicious, but it’s full of healthy benefits. It is rich in antioxidants, which help our bodies fight off bad cells (a.k.a. free radicals) and it is a great source of magnesium, which makes us feel calm and relaxed.

1/3c. natural honey  

Like dark chocolate, honey is a source of antioxidants. It is also rich in flavonoids, which are known to have antihistamine, memory and mood enhancing effects.

¼ c. chia or flax seeds

Chia seeds are a great source of calcium and magnesium. They are also full of protein and contain zero cholesterol.   Flax seeds are full off good-for-you fats, the ones that boost our brain function. They are also an amazing source of fiber.

Sprinkle of cinnamon

Protein boost:  Add a scoop of your favorite protein powder

Tasty variations-
Roll the protein bite in cocoa powder before refrigerating.
Add ½ c. of your favorite dried berries
Add ¼ c. of natural coconut flakes

Mix your ingredients- clean hands work great, but so does a wooden spoon.  Roll into small bite-sized pieces and refrigerate for at least 30 minutes and enjoy!

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Erica Rood

About Erica Rood

Erica Rood, M.A. Ed. is a registered yoga teacher and life coach for girls. She has over ten years teaching experience and is passionate supporting girls as they navigate the road of adolescence and pave their way to an empowered, successful adulthood! You can find her at and

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